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- Hello everyone and
welcome to Yoga With Adriene.

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Today we have a quick
but effective meditation for

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helping to balance the nervous
system in difficult times.

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You don't need much today,

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just a willingness
and a little bit of time.

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If you want to 
sit up on something,

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go ahead and grab it now.

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Let's get started.

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(upbeat music)

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Alright, my darling friend,

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let's begin in a
comfortable seat.

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You come into a position
that feels right for you today.

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I'm seated up on a
meditation cushion.

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How convenient.
(chuckles)

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But you can sit up
on a little blanket

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or just on the ground.

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You can also do this in a chair,

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on a couch or even lying down.

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If you feel like you can muster
the energy to sit upright,

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I will encourage that for today

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just because we're gonna start
off with the little breathwork

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where it might be nice to

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be seated tall,

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erect in the spine,

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but again,
choose your starting position.

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And as you're ready,
go ahead and close your eyes.

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And just allow the sound of
my voice to guide you here.

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Don't need necessarily

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to have a 
visual for this practice.

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Of course, peek at me
whenever you need to.

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But thank you for
letting me be your guide.

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Just take a moment here
to relax your shoulders down.

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And maybe make a couple active

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gestures to sit a
little bit taller.

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But then after that,

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just imagine the crown
of your head reaching up.

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Almost like the 
top of a coat hanger

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and then your
body's hanging on that hanger.

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And in our yoga practice,
we talk a lot about opposition.

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You kind of have that
sensation here of lifting and

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lengthening up through
the center channel, the body.

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And this softening,

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this soft grounding

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as the shoulders are heavy,

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the hips heavy,
the limbs

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soft and relaxed.

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We've already begun.
We're in it.

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Just start to notice
what it's like today.

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Are you fidgeting a lot?

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Is your mind boppin'
around from thought to thought?

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Just a reminder,
this is the practice.

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That is exactly,

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exactly where you should be,

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where I would
presume for you to be.

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(soft music)

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Soften through the
skin of the forehead,

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relax your jaw.

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And I'll invite us together to

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slowly begin to
gently deepen the breath.

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And then see if you can
find stillness outside of that.

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So the movement is coming from

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the soft inhalation

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and the gentle exhalation.

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And we're starting to remove
all the extraneous movement.

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Just do your best to continue

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to slowly draw
your attention inward.

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And on your next inhale,

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see if you can 
breathe in on a six count

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and out on an eight count.

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I'll guide us through a few.

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Here we go. 
Inhaling for six, five,

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four, three,

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two, one.

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Exhaling for eight, seven,

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six, five,

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four, three,

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two, one.

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Inhale, six,

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five,

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four,

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three,

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two,

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one.
Empty it out for eight,

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seven,

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six,

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five,

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four,

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three,

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two, one.

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Now on your own,

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you can keep the count 
or you can release it,

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but I just wanted to really
give us the opportunity to

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extend the inhale
and elongate the exhale.

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(soft music)

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And finish 
whatever elongated breath

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you're working on now

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and let it go.

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So letting the pranayama go and

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just allowing your breath
to do whatever it wants to do

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naturally as we come to reside

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in this seated meditation.

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(soft music)

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Slowly bring your
awareness back to your body.

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See if you can sit
up a little bit taller,

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gently, with ease,

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finding more length
from the crown of the head.

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Then slowly 
bring your attention,

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your awareness to

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any sounds that are around you.

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Bring some energy
back to the body,

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maybe moving the
fingers a little bit.

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And moving the
tongue around in the mouth.

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Maybe feeling your teeth,

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your gums.

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And then we'll
bat the eyes open,

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bring the palms together.

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Take a deep breath in.

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As you exhale,
just notice how you feel.

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We'll close with just a

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easy, reverent bow.

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Inhale in.

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And exhale to bow.

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Thanks for joining me,
I'll see you next time.

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(soft music)